Core
L-sit hold
- Kit
- Push-up handles
- Works
- lower abs · hip flexors
- Also
- triceps · front delts · quads · lats
The L-sit is a static hold where you support your whole body on push-up handles with your legs lifted straight out in front of you. It builds hard, braced strength through the lower abs and hip flexors while your triceps and shoulders hold you off the floor. It suits anyone who already holds a clean hollow body position and wants a tougher, more compressed version of it.
Form
How to do l-sit hold
- 1Set the handles just outside your hips, sit between them with your legs straight out and your feet together.
- 2Grip the handles, lock your elbows, and push the floor away so your shoulders sit down and back rather than shrugged up by your ears.
- 3Press hard through your hands until your backside leaves the ground, then squeeze your thighs and point your toes to lift your legs toward parallel with the floor.
- 4Hold with your ribs pulled down and your lower back rounded slightly, breathing in short, shallow breaths through the set instead of holding your breath.
- 5Lower your hips under control and sit down, don't drop. Shake the wrists out before you set up again.
Watch for
Common mistakes
Shoulders creep up around the ears, which kills the lockout and the height you get.
Fix: Actively depress the shoulders: think of pushing your hands down and pulling your ribcage up between straight arms.
Knees bend and the feet drag or brush the floor.
Fix: Squeeze the quads to lock the knees and accept a lower leg height, or tuck the knees deliberately rather than letting them sag.
Leaning back and letting the lower back arch to get the legs up.
Fix: Keep the torso upright and the ribs pulled down, and lift the legs with the abs instead of tipping backwards to cheat height.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.